HUMMMMMMMMUS!

Today I taught a group of women in transitional housing how to make hummus. Why you ask? Because it's a delicious and cost effective treat that provides some serious protein whenever you're having an intense SNACK ATTACK and will leave you feeling fuller longer. Oh and it's super easy to make once you get the hang of it.

This recipe was tweaked from the original one created by Mrs. Cleaves-- an amazing Hummmist!

Ingredients (for 6-8 servings):

1.) 2 Cans Chick Peas Drained and Rinsed well*( I use the canned Low Sodium ones from Goya- .80 @ Giant)

2.) 3 Teaspoons Minced Garlic ( I use IBERIA brand "Chopped Garlic in Water" a 32 oz. jar lasts me about two months and costs only $2.99 @ C-Town Grocery on East King Street)

3.) 1/3 Cup Sesame Tahini ( I use JOYVA Brand about $5.00 @ SaveMart)

4. ) 2 Whole Lemons squeezed for juice ( I buy lemons 4 for $1.00 at Market Produce at Lancaster's Central Market)

5.) 2 Teaspoons Sesame Oil (I use Mong Lee Shang (brown bottle) a 6 oz. bottle of pure sesame oil is only $2.29 @ The Asian Market on Franklin Street Across from McCaskey)

6.) 2 Whole Roasted Red Peppers (If you have time to roast your own peppers- how nice for you! For everyone else I recommended my "sneaky cheat" which utilizes jarred roasted red pepper ( find a large INEXPENSIVE Giant Brand jar in the pickle aisle @ Giant)

7.) 1/4 Teaspoon Sea Salt (Find Morton brand Coarse Kosher Sea Salt @ Giant)

Kitchen things:

You will need; measuring spoons, measuring cups, a small rubber spatula (for scraping), and a food processor or blender.

 Steps:

1.) Pulse the chick peas in the food processor until broken up and somewhat smooth

2.) Using rubber spatula scrape down the sides of your food processor

3.) Add Garlic, juice of ONE lemon (watch out for seeds!), tahini, sesame oil and salt

4.) Blend until smooth

5.) Mixture should be thick! Using your hands, rip the roasted red pepper into pieces and add to the food processor. Also, now is when you add in that extra lemon juice.

6. Blend and taste for salt.

7.) Eat with celery, carrots, pita bread etc and ENJOY!

 *The more you rinse your chick peas the less likely you are to have the toots. So unless you're planning a night in alone, this step makes all the difference!

Many of the women I worked with today weren't sure how to pronounce several of the items on the ingredient list above. They didn't know what they were, the health benefits this snack offers versus a typical chip and dip, or where these ingredients could be found  in Lancaster, PA. These hesitations and similar conversations with friends are what led me to start this blog. I am a relative newbie to vegan/vegetarian) cooking and I know first hand what its like to be perplexed by a list of ingredients that sound and look intimidating. With this in mind, I will always list where in Lancaster I prefer to get my ingredients. I shop to save money and hope I can help you do the same!

Here's to staying "Meat Free" in the City- The Meatless Fleet Team